{"id":18137,"date":"2019-03-29T11:43:08","date_gmt":"2019-03-29T16:43:08","guid":{"rendered":"http:\/\/thepapergown.zocdoc.com\/?p=18137"},"modified":"2023-03-03T15:43:50","modified_gmt":"2023-03-03T20:43:50","slug":"how-to-wait-for-medical-news-without-freaking-out","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/how-to-wait-for-medical-news-without-freaking-out\/","title":{"rendered":"How to Avoid Freaking Out While You Wait for Medical News"},"content":{"rendered":"

If you\u2019ve ever waited for the results of a serious medical test, then you know that no news doesn\u2019t always feel like good news. Whether the issue is a biopsy, STD test or genetic screening, waiting for answers about your health can turn into a stressful, seemingly interminable process. <\/span><\/p>\n

While it might be tempting to spend a waiting period staring at the clock, fretting over what-ifs, that will only make the situation worse. <\/span>So how can patients cope with uncertainty when they have no choice but to wait? Psychological research offers some ideas. Here are a few simple strategies to help pass the time between a doctor\u2019s visit and a looming diagnosis.<\/p>\n

Find your way into “flow”<\/span><\/h3>\n

One tip might not come as much of a surprise: Distract yourself.<\/span> Who hasn\u2019t binged a Netflix show or hit the gym to avoid thinking about a fight with a partner or a stressful project at work? Initially, finding a distraction might seem like cheating somehow. But when you\u2019re stuck in a situation you can\u2019t control, fixating on the outcome or Googling symptoms at 3 a.m. won\u2019t prepare you for whatever you\u2019re going to find out.<\/span><\/p>\n

When you\u2019re waiting for potentially life-changing news, it\u2019s hard not to get ahead of yourself.<\/span><\/p><\/blockquote>\n

Immersing yourself in an activity that fully consumes your attention can help prevent <\/span>rumination<\/span><\/i><\/a>, or getting stuck in a cycle of repetitive, upsetting thoughts. We’ve all let ourselves slip into rumination, but it\u2019s a well-established way to increase anxiety. Instead, to cope with stressful waiting periods, you could pursue activities that promote <\/span><\/span>flow<\/a><\/span>, <\/span>a mental state where you become so utterly absorbed in what you\u2019re doing that you forget about the rest of the world. Flow-promoting activities take many forms, like exercising, playing an instrument, tackling a challenging puzzle or starting a creative project. If you can identify activities that previously put you into a flow state, try doing one to get your mind off the clock.<\/span><\/p>\n

Get something done or do something good\u00a0<\/span><\/h3>\n

A distraction doesn\u2019t need to be something \u201cunproductive,\u201d<\/span> like watching TV (although there\u2019s no shame in escapism). Consider tasks that are perennially stuck on your to-do list, like reorganizing your Dropbox. Waiting periods could also be your excuse to indulge in something you love but rarely make time for, like baking from scratch. Or take the opportunity to lend a hand. Doing good can confer mood boosts,<\/a> so throwing yourself into volunteer work or doing a personal favor might lift your spirits.\u00a0\u00a0<\/span><\/p>\n

Stay in the present<\/span><\/h3>\n

Distracting yourself isn\u2019t the only way to survive a waiting period. <\/span>Kate Sweeny<\/span><\/a>, a psychology researcher at the University of California, Riverside, <\/span>studied law students awaiting their bar exam results for four long months. One strategy that helped the law students was\u00a0<\/span>mindfulness meditation<\/a>,<\/span> which involves focusing your attention on the present moment (e.g., by concentrating on breathing) and observing any thoughts and feelings that arise without judgment. <\/span><\/p>\n

When you\u2019re waiting for potentially life-changing news, it\u2019s hard not to get ahead of yourself and start mapping out a scary, unpleasant future. Staying in the present moment through mindfulness can help you to avoid going down roads you may never need to take. <\/span>Mindfulness doesn\u2019t require buying a yoga mat or downloading the Headspace app. First try some simple but effective <\/span>deep breathing exercises<\/span><\/a> to help you relax and stay present.<\/span><\/p>\n

Don’t underestimate your ability to adapt\u00a0<\/span><\/h3>\n

Evidence suggests you\u2019ll be able to adapt regardless of what a medical test reveals, <\/span>even if the agony of waiting makes it hard to imagine carrying on in the face of bad news. A vivid example comes from a <\/span>study<\/span><\/a> of people who became either paraplegics or quadriplegics after accidents. Study participants rated how much they enjoyed various everyday activities, like talking to friends, eating breakfast and reading magazines. They reported enjoying life just as much as people who hadn\u2019t suffered major physical trauma \u2014 and remarkably, even as much as recent lottery winners.\u00a0<\/span><\/p>\n

The accident victims were able to recover from tragic events and continue their lives surprisingly quickly. Other research shows that in general, <\/span>people overestimate<\/a> the impact that chronic illness and disability have on life satisfaction<\/span>. <\/span>For example, one <\/span>study<\/span><\/a> showed that patients with end-stage renal disease who were undergoing hemodialysis \u2014 a burdensome procedure that takes at least three hours, three times a week \u2014 did not report being any less happy than healthy non-patients.<\/span><\/p>\n

People can focus so much on what they\u2019d lose if they got bad health news that it\u2019s easy to lose sight of what would stay the same.<\/span><\/p><\/blockquote>\n

In fact, researchers suggest that when it comes to predicting how we\u2019ll feel in the future \u2014 what experts call <\/span>affective forecasting<\/span><\/i><\/a> \u2014 we forget that our future quality of life will be shaped by routine things unrelated to health problems. We\u2019ll often be preoccupied by the minutiae, from work deadlines to leaky faucets. Many of the pastimes that bring you joy and enhance your quality of life, like going to the beach or devouring true-crime podcasts, will be unaffected by whatever your test results reveal. People can focus so much on what they\u2019d lose if they got bad health news<\/a> that it\u2019s easy to lose sight of what would stay the same.<\/span><\/p>\n

Lean on your people\u00a0<\/span>\u00a0<\/span><\/h3>\n

Some of these strategies can also be combined with social support to maximize their therapeutic potential. <\/span>Having a supportive partner has been <\/span>shown<\/span><\/a> to help people endure uncertainty during waiting periods; spending time with a close friend or family member might provide a positive distraction. You could also join a mindfulness-based stress reduction course to meet other people using these techniques in times of crisis.<\/span><\/p>\n

Finally,\u00a0don\u2019t overlook the tools we already have to deal with bad news.<\/span> <\/span>For one thing, we can replace lost sources of meaning with new ones. For another, we can build <\/span>stronger emotional relationships<\/span><\/a> with others. Going through an <\/span>adaptation exercise<\/span><\/a>, in which you list ways you might cope in the event of a distressing diagnosis, could help you regain perspective and realize just how capable we are of redefining ourselves in the face of challenges. <\/span>A diagnosis does not doom you to a darker future. We can adapt to new realities, often more successfully than we anticipate, and discover what makes life fulfilling in spite of any health-related changes.<\/span><\/p>\n

\n

Ready to book a doctor’s appointment? Visit Zocdoc.<\/span><\/a><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

Simple, research-backed tips to help you feel OK when test results are on the way. <\/p>\n","protected":false},"author":31,"featured_media":18320,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[147,69,144,163],"class_list":["post-18137","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-testing","tag-the-psychology-of-being-a-patient","tag-waiting","tag-weve-all-been-there","reviewer-dr-nassim-assefi"],"yoast_head":"\nHow to Prepare Yourself for News From the Doctor<\/title>\n<meta name=\"description\" content=\"Waiting for medical test results can cause anxiety. 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